Best 4 day training splits
from LIFT Hosted by Harrison Thompson
In this episode of the Lift Podcast, Coach Harry breaks down the most effective 4-day workout splits for building muscle while managing time and fatigue. Whether you’re short on training days or just want something new, he shares two smart, science-backed approaches that prioritize frequency and flexibility, so you keep progressing without spending all week in the gym. Key Takeaways: 🔹 Training 4 Days Still Works You can grow just as effectively in 4 days if each muscle group is trained at least 2x/week. 🔹 Split 1: Upper / Lower Classic and effective. Structure each day based on your priorities (e.g. arms first if you want them to grow most). 🔹 Split 2: Anterior / Posterior A fun and unique split: Day 1: Posterior (back, hamstrings, biceps) Day 2: Anterior (chest, quads, triceps) Split shoulders across both days. Great fatigue management and novelty. 🔹 Exercise Order Matters Start workouts with the muscle group you want to grow most for better results. 🔹 Bottom Line As long as you’re hitting each muscle at least twice per week, the split you choose can be flexible—and even fun. Call to Action: If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth. If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details. You can find my Instagram here: @Harry_tmp
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What this episode covers
In this episode of the Lift Podcast, Coach Harry breaks down the most effective 4-day workout splits for building muscle while managing time and fatigue. Whether you’re short on training days or just want something new, he shares two smart, science-backed approaches that prioritize frequency and flexibility, so you keep progressing without spending all week in the gym.
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